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11 May | WodBlog | Admin

WOD – Friday 11 May 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

3 Rounds

1 min. Ring Hold
1 min. Ring Dips
1 min. Squat Hold
1 min. Air Squats

Straight into:

AMRAP 6 min.
3 Wall Climbs
9 Alt. Pistols

To be done 60 minutes before class
2 rounds for time:
60 Wallball (20/14)
30 Pull ups (chest to bar)
– Goal is to finish under 8 minutes. Can you do one round unbroken?
For time:
400m odd object carry (150/100)
-Hold the object in front of you. Ideally it is a heavy sand bag or stone or D-ball, that can be held in a bear hug in front. Try to complete the distance in as few sets as possible.
Do the gym programming (RX’d or competitor) for the day.

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

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